Mediterranean Chickpea Wrap (Printable View)
Protein-packed wrap with fresh vegetables, hummus, and Mediterranean flavors ready in 15 minutes.
# Ingredient List:
→ Chickpea Filling
01 - 1 can (15 oz) chickpeas, drained and rinsed
02 - 2 tbsp extra-virgin olive oil
03 - 1 tbsp fresh lemon juice
04 - 1/2 tsp ground cumin
05 - 1/4 tsp smoked paprika
06 - Salt and freshly ground black pepper to taste
→ Fresh Vegetables
07 - 1 cup cherry tomatoes, halved
08 - 1 cup cucumber, diced
09 - 1/2 small red onion, thinly sliced
10 - 1/2 cup pitted Kalamata olives, sliced
11 - 1/4 cup fresh parsley, chopped
→ Wrap Components
12 - 4 large whole wheat or spinach wraps
13 - 1/2 cup hummus
14 - 1/2 cup crumbled feta cheese (optional)
15 - 1 cup baby spinach or mixed greens (optional)
# How to Prepare:
01 - Combine chickpeas, olive oil, lemon juice, cumin, smoked paprika, salt, and pepper in a medium bowl. Mash partially with a fork until chunky but well combined.
02 - Add cherry tomatoes, cucumber, red onion, olives, and parsley to the chickpea mixture. Stir thoroughly to distribute ingredients evenly.
03 - Lay each wrap flat on a clean surface. Spread 2 tablespoons hummus over the center of each wrap, leaving a 1-inch border around edges.
04 - Divide the chickpea-vegetable mixture evenly among the four wraps. Top with crumbled feta cheese and fresh greens if desired.
05 - Fold both sides of each wrap inward toward the center. Starting from the bottom edge, roll up tightly to seal completely.
06 - Slice each wrap in half diagonally. Serve immediately or wrap tightly in foil for a portable meal.
# Expert Suggestions:
01 -
- The smoky spiced chickpeas transform canned beans into something extraordinary
- You can prep everything in advance and assemble in seconds
- Each bite delivers that perfect Mediterranean balance of creamy tangy and fresh
02 -
- Over mashing the chickpeas will turn the filling into paste so keep some texture intact
- Letting the chickpea mixture sit for 15 minutes before wrapping lets the flavors meld together
- These wraps are best eaten the same day but the filling keeps beautifully in the fridge for two days
03 -
- Use room temperature hummus for easier spreading
- Toast your wraps lightly for 30 seconds before assembling to prevent sogginess